It is recommended that the maximum amount of running per week is 92 kilometers.
The coordination and stability of bones, muscles, ligaments, cartilage and other structures may be insufficient, which is often easy to cause sports injury.
“For example, a car doesn’t mean that you don’t drive it in the garage.
“Everyone’s knee joint bone strength, muscle strength, weight, lower limb force line, patella height and other conditions are different, so their tolerance to exercise intensity is also different.
Among those who like to sit or don’t run, 10.2% have arthritis in the knee or hip.
People who do not exercise are more likely to be injured.
This conclusion comes from a meta-study in this issue, systematic review and meta-analysis: the relationship between fitness running, competitive running and hip and knee osteoarthritis.
Many girls and children go to the gym to run hard in order to lose weight quickly.
Another time period is before and after the annual long-distance race.
Excessive and intense running may also cause joint problems.
People who often run and exercise, as long as they don’t overdo it, will help the blood supply of joints, the nutrition of cartilage, ligaments and tendons.
Wu Haobo, deputy chief physician of the joint and sports injury Department of the second hospital of Zhejiang Medical University, said that there are many causes of knee pain, such as meniscus injury, synovitis, patellar tendinitis, infrapatellar fat pad inflammation, etc.
Does the knee ache after running have anything to do with arthritis? Bi Qing said that many people have knee pain after running.
Regular exercise can often stimulate articular cartilage and promote metabolism, so that joint synovial fluid can flow around the joints, It can lubricate and provide nutrition.
One is at the turn of spring and summer every year, mainly women who want to lose weight.
Most arthritis is related to sports injury.
Whether regular running can easily lead to arthritis has also been controversial.
Knee pain after running is often caused by overload of exercise intensity, resulting in damage to articular cartilage and meniscus.
If a person’s knee joint can only tolerate the amount of running for 20 kilometers, but has to run for 30 kilometers, it is easy to cause knee joint injury.” Wu Haobo said, of course, The human body has certain self-healing ability.
Over time, the joint loses its protection, and the probability of joint injury will naturally increase.
After studying the situation of 110000 people, it is suggested that the upper limit of weekly running is 92 km.
Meta analysis means that scientists systematically, scientifically and comprehensively evaluate many research papers on the same problem, remove those low-quality or unqualified studies, and then integrate and evaluate those high-quality studies with the help of certain statistical methods, so as to finally draw scientific conclusions and suggestions.
In fact, they exercise too little at ordinary times, so if they run occasionally, the pressure in front of the patella is too large (patella is the kneecap), resulting in certain acid swelling and pain.
Those who participate in competitive running (including athletes who often participate in competitive competitions and professional level), the incidence of knee or hip arthritis is slightly higher than that of ordinary people, but it is not particularly high, 13.3%.
They want to get rid of the fat overnight.” Dai Xuesong said that some women run on the treadmill for a long time and exercise hard, resulting in injury to their knees.
If you don’t pay attention to rest and maintenance, it will cause joint damage.
If they still stay still after going back, it is not conducive to recovery.” girls who want to lose weight are also most likely to hurt their knees.
Director Dai Xuesong explained that many people believe that running fitness is more or less harmful to the knee joint.
Excessive and intensive running may cause joint problems, but for ordinary fitness runners, running is good for joint health.
From 25 studies with a total of 125810 people, 17 studies with a total of 11482900 people were selected for meta-analysis.
“In fact, for ordinary people without sports foundation, it is not suitable for running with very high exercise intensity.
This is first and foremost a form of joint edema.
Some contestants come to see doctors, mostly men.
Researchers point out that long-term fitness running – 10, 15, or even longer – is a healthy exercise, which is good for the health of knees and hips.
The study found that only 3.5% of fitness runners had arthritis in their knees or hips, both men and women.
If you don’t use it for a long time, the car is easy to break down.” Dai Xuesong said that the same is true of human joints.
As a doctor in the Department of joint and sports injury, Wu Haobo said that the most often said to patients is that joints must recover in exercise.
It means that you should always use it.
People who don’t exercise at ordinary times suddenly move (you always need to run occasionally and move something).
Dai Xuesong, director of the Department of joints and sports injury of the second hospital of Zhejiang Medical University, said that he has read the latest study in the Journal of orthopedics and sports physical therapy and agrees with the conclusion.
Source: the pathological lancet has always been said that “running Baili only hurts the knee”.
If cartilage cannot be repaired, it will cause joint degeneration and induce knee arthritis.
These patients often prepare for the game and exercise too much, resulting in knee injury.
Slight pain and injury can be repaired by rest and maintenance.
He said that proper exercise can exercise the joints and improve the toughness and pressure resistance of the joints.
Bi Qing, director of orthopedics department of Zhejiang Provincial People’s Hospital and deputy director of Zhejiang sports medical center, also agrees with this research conclusion.
Dai Xuesong said that he was in the clinic, There are more than 10 cases of knee injury caused by excessive running every month.
People who are sedentary or do not run have an increased risk of arthritis in their knees and hips.
“At this time of year, because the weather is about to get hot and clothes should be thin.
However, the internationally renowned authoritative medical journal, the American Journal of orthopaedic & sports physical therapy (JOSPT), put an end to this controversial topic in the newly released issue of June 2017.
However, if long-term overload exercise, the cartilage of the knee joint will not be repaired.
“We suggest that patients with joint injury after discharge must follow the doctor’s plan, carry out appropriate rehabilitation exercise on time, and recover the joint function during exercise, rather than simply lying in bed.
The Journal of orthopedics and sports physical therapy pointed out that the incidence of arthritis in competitive runners was 13.3%, that in sedentary people was 10.2%, and that in fitness runners was only 3.5%.
If a person doesn’t have the habit of running at ordinary times and takes vigorous exercise at once, his body is difficult to load, and it is often easy to cause damage to his knee joint,” Dai Xuesong said..
He said that arthritis is caused by many factors.
On the contrary, if you don’t exercise for a long time, the synovial fluid in the joint can’t flow fully, can’t play the role of lubricant, and the muscle tissue around the joint will shrink day by day.
The study was conducted by a research team composed of researchers from the United States, Canada, Spain and Switzerland.
Over time, it will become a disease, which may lead to focal cartilage softening and rupture.
Excluding arthritis caused by the immune system and other unknown causes (such as rheumatoid arthritis, ankylosing spondylitis arthritis, villonodular synovitis arthritis, etc.), most of them are closely related to exercise.
They simply don’t exercise and reduce the wear of articular cartilage, thinking that this can protect the joint.
In fact, this is a misunderstanding.
In comparison, the probability of joint injury and arthritis may be lower.
And there are two periods when such patients are more concentrated.